Pacesetter (Pride Rock)

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Date(s) - 02/14/2018
7:30 pm - 8:15 pm

The Q:
Mickey and Brita

Sylvania Pacesetter Park



2 replies
  1. Anonymous
    Anonymous says:

    Pre-Beatdown run
    Q – Hedgehog
    PAX – Mary Lou, Sipe, Colonel, Gap, Bagels, Hedgehog

    F3 Core principals

    The Thang
    Pax split into two run groups

    Group #1 – Hedgehog, Colonel, Sipe, Gap
    Ran 5 miles (7:58 pace)
    Colonel may have ran a little further than the rest of his group due to an unforeseen “crappy” situation !

    Group #2 – Bagels & Mary Lou
    Ran 5.6 miles (unknown pace)

    COT – countorama,, know your six (Hedgehog), prayer intentions

  2. Mickey
    Mickey says:

    Welcome to F3
    AO Pride rock
    5 core principles
    Q- Mickey
    PAX- Pixar , hedgehog (respect ) , gadget (respect ) , H2 (hate ) , colonel thanks for the assist , Brita , Nails, Bluto , Gap, bagels , splinter
    The thang
    Side straddle hops 10
    Merkins 20
    Shoulder presses 30
    Mosey 1/4 mile with colonel calling out 3 push-ups repeato

    Squats 10
    Wide Merkins 20
    Shoulder presses 30
    Mosey 1/4 mile with colonel up downs

    Donkey kicks 10
    Diamond Merkins 20
    Shoulder press 30
    Mosey 1/4 mile again

    Lunges 10
    Plank jack up downs 20
    Shoulder press 30
    Mosey 1/4 mile

    Bear crawl one way do 1 push-up crawl bear back up to 10 with 5 push ups at both ends

    6 mins of Mary all one min a piece
    Freddie Mercury
    Super man
    Rocket man
    Plank 60
    Pickle pounders
    Partner sit ups
    Get to know the 6 . It was bagels he was grateful to come out and enjoy f3 with the PAX. He was head locked by Klinger and came on the first workout in May .
    Moleskin – we had a great group of 12 disciples show up and show out at pride Rock . It was soaking wet but it didn’t dampen our spirits . Thanks to hedgehog for always pushing us and being such a positive part of this PAX.
    A lot of thoughts and prayers from hedgehog for kids in Florida after the shooting tragedy, Bluto going thru life changes , Troops from Brita, and sideshows mother recovering . Sorry if I missed anything .


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